The glycemic index, or GI index is the measurement of how foods raise our blood glucose or blood sugar after eating them.
Carbohydrates increase blood sugar the most, followed by fats and then protein. Actual (table sugar) has a glycemic index of 100 and other foods measured are ranked as low, moderate and high GI foods.
High GI (Red): Carbohydrates that break down quickly during digestion, release blood sugar rapidly into the bloodstream, causing rapid fluctuations in blood sugar levels.
Medium GI (Yellow): Carbohydrates that break down moderately during digestion and release blood sugar moderately into the bloodstream.
Low GI (Green): Carbohydrates that break down slowly during digestion, release blood sugar gradually into the bloodstream, and keep blood sugar levels steady. Low GI Meals leave you feeling fuller longer, ease food cravings and provide you with better energy levels. Although the GI index is helpful to meal planning, you also need to reduce the amount of carbohydrates you eat.
This is what your plate should look like:
Consuming low GI foods + eating ¼ plate of carbs = the most stable blood sugar levels!!!
🟢 EAT MORE OF
(Low-Glycemic Foods)
Category | Examples |
Breakfast Cereals | All-bran, oatmeal (not instant) |
Fruits (limit 1–2/day) | Apples, berries (fresh), grapefruit, peaches, pears, plums, tangerine, thorn melon |
Non-Starchy Vegetables | Avocado, broccoli, boiled carrots, cauliflower, cucumber, courgette, eggplant, mushrooms, bell peppers (hoho), tomatoes, okra, onions, lettuce, cabbage, spinach, sukuma, dark green (Kienyeji) leafy vegetables |
Grains | Spaghetti & other pasta |
Beans & Legumes | Chickpeas, green grams (ndengu), kidney beans (maharagwe), black beans (njahi), pinto beans, butter beans, black-eyed peas, lentils, soybeans, hummus |
Nuts, Olives & Oils | Almonds, peanuts, groundnuts, pecans, sunflower seeds, hazelnuts, olives, walnuts |
Dairy, Fish, Meat, Soy & Eggs | Low-fat milk, soy milk, almond milk, low-fat cheese, yogurt (low-fat or Greek), lean red meat, fish, skinless chicken and turkey, shellfish, egg whites, egg yolks (up to 3/week) |
🟡 EAT IN MODERATION
(Medium-Glycemic Foods)
Category | Examples |
Breakfast Cereals | Weetabix, bran flakes, porridge, muesli |
Fruits | Banana (under-ripe), grapes, kiwi, mango, oranges, raisins |
Starchy Vegetables | Beetroot, raw carrots, sweet potato (ngwaci), arrowroot (nduma), pumpkin, yam, plantain/green banana, boiled/roasted maize, sweet corn |
Grains | Milled maize/ugali flour, brown rice, couscous, noodles |
Breads | 100% whole-grain bread (with seeds or bran), brown chapati, roti |
Beans & Legumes | Baked beans, green peas |
Nuts | Cashew nuts, macadamia nuts |
Snacks & Others | Popcorn, honey |
🔴 AVOID EATING
(High-Glycemic Foods)
Category | Examples |
Breakfast Cereals | Cheerios, cornflakes, rice krispies, coco pops, instant porridge |
Fruits | Dried dates, dried berries, pineapple, watermelon, overripe bananas |
Starchy Vegetables | Potato (baked, broiled, fried, mashed), chips |
Grains | White rice, instant noodles, grade 1 maize/ugali flour |
Breads | White bread (wheat), wholemeal bread (wheat), specialty grain bread, rolls, wraps, croissants, white chapati |
Snacks & Others | Candy, sweets, crackers, crisps, chevda, cookies, syrups, jelly, jam, donuts, mandazi, pastries, cakes, chocolate, ice lolly, sugar, glucose powder |
Beverages | Soda, sweet tea or coffee, processed fruit juices, energy drinks |
Let your Antara Nutritionist know if you are having any difficulties or challenges in managing your diet. Book a session with an Antara Nutritionist through the Antara App or by clicking here. |